Fazolové tortilly ze 4 ingrediencí (s vysokým obsahem bílkovin, vysokým obsahem vlákniny)

Tyto Fazolové tortilly ze 4 ingrediencí are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don’t taste like beans at all!

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Fazolové tortilly ze 4 ingrediencí

Tyto Fazolové tortilly ze 4 ingrediencí are simple, high-protein, and high-fiber flatbreads with a soft and chewy texture and don't taste like beans at all!

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Časová náročnost: 10 minut min

Cook Čas: 10 minut min

Celkový čas: 20 minut min

Chod: oběd

Kuchyně: Mexičan

Podávání: 15 tortilly

Kalorie: 117.9 kcal

Autor: Carine Claudepierre

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Složení

Spojené státy americké - metrický

• ▢ 15 oz Canned Chickpeas - undrained, no added salt (note 1)
• ▢ 3 polévkové lžíce Olivový olej - (poznámka 2)
• ▢ 2 ¼ poháry Univerzální mouka - (poznámka 3)

Optional – for canned chickpeas with no added salt

• ▢ ½ čajová lžička Sůl

Instrukce

• In a large food processor bowl (mine is an 11-cup). Add the can of chickpeas with the liquid from the can – mine has no added salt, oil, and salt if used.
• Process on high speed, until it forms a smooth, yellowish, fine batter.
• Add flour, olive oil, and salt if used. Process again on medium-high until a slightly sticky dough ball forms. The dough should be soft and moist, not overly wet or dry.
• Sprinkle some flour on your work surface, lightly oil your hands to grab the dough so it doesn't stick to your fingers, and place it on a floured surface.
• Sprinkle extra flour on top of the dough ball and knead a few times, adding more flour if needed(I added 1-2 tablespoons max), just to form a smooth dough. Cover with a towel and set it aside for 10 minutes to relax.
• Cut the dough into 15 equal pieces, roll each piece into a ball.
• Roll each ball on a floured surface, using a rolling pin, adding more flour on top as you roll to prevent the tortillas from sticking to the rolling pin. You can also use a tortilla press if you have one. Roll into a thin 3.5-inch wide (10cm).
• Warm a non-stick pan on medium-high heat. Add the rolled tortillas, cover with a lid, and cook for 2 minutes until you see bubbles forming on top of the tortillas.
• When bubbles appear, remove the lid, flip the tortilla, and cook it for another minute on the other side.
• Repeat until all the tortillas are cooked. Stack up the cooked tortillas on a plate, cover with a piece of foil to keep them warm and soft.

Poznámky

Poznámky 1: I am using no-added-salt canned chickpeas, and I am using the liquid from the can of chickpeas (aquafaba) as a binder in the recipe. It adds elasticity to the tortillas. Water will work as well, but the tortillas won’t be as soft and flexible, especially after a few days.

Poznámky 2: Or any low-flavor oil you love, like avocado oil.

Poznámky 3: or white spelt flour.

Poznámky 4: Add only if your can of chickpea has no added salt.

Bezlepkový: Use my průvodce přechodem na bezlepkovou dietu to adapt the recipe.  

Skladování: Place the tortillas on a plate and wrap the plate with plastic wrap to keep them moist. Refrigerate them for up to 2 days. Freeze in airtight Ziploc bags for up to 2 months. Place a piece of parchment paper between each tortilla before freezing to prevent them from sticking to each other. It makes it easier to thaw them one by one, at room temperature, the day before eating. Rewarm in a warm pan or microwave for a few seconds on a plate.

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Výživa

Porce: 1tortilla | Kalorie: 117.9kcal | Sacharidy: 18.1g | Protein: 3.3g | Tlustý: 3.5g | Nasycený tuk: 0.5g | Polynenasycený tuk: 0.6g | Mononenasycený tuk: 2.2g | Sodík: 156.8mg | Draslík: 60.9mg | Fiber: 1.8g | Cukr: 0.1g | Vitamin A: 4.3IU | Vitamín C: 0.03mg | Vápník: 12.8mg | železo: 1.2mg | Hořčík: 11.8mg | Fosfor: 42.9mg | zinek: 0.3mg

Přísady a náhražky

You only need four simple ingredients to make this recipe. Here’s how to pick and swap them.

• Canned Chickpeas – This ingredient provides the base for the tortillas, adding protein and fiber. I use the liquid from the can, also known as aquafaba, as a binder to give the tortillas a soft and flexible texture.
• Olivový olej – I use this to add moisture to the dough and help with the texture. I also like how it adds a subtle flavor. You can also use avocado oil or any other neutral-tasting oil.
• Univerzální mouka – This ingredient forms the main structure of the dough. You can also use white spelt flour if you want. To make gluten-free bean tortillas, follow my Gluten-Free Conversion.
• Sůl – A small amount of salt enhances the flavor of the tortillas. I only add it if the canned chickpeas I am using have no added salt.

How to Make 4-Ingredient Bean Tortillas

These tortillas are really easy to whip up. Here’s how in a few pictures.

Blend the chickpeas with their liquid in a food processor.

Add the flour and process again to form a sticky dough.

Roll the dough into small balls and flatten each of them with a rolling pin.

Cook each tortilla on a non-stick pan for 2 minutes on one side and 1 on the other.

Carininy tipy

Let me share a few more tips for a perfect bean tortillas

• Bean Choice – I made the recipe with chickpeas, but it works with most common beans though you need to adjust the other ingredients to have the right texture.,
• Správné zpracování – Make sure you process the chickpeas with their liquid and oil until the mixture is completely smooth and fine. This step is crucial for getting a uniform, smooth dough without any lumps.
• Using a Tortilla Press – If you have a tortilla press, you can use it to create perfectly round and even tortillas. Just be sure to use a piece of parchment paper on either side of the dough ball to prevent sticking.

More Tortilla Recipes

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